A Healthy Meal Plan with warm weather meals packed with veggies! This meal plan has breakfast, lunch, and 5 dinners to take the stress out of meal planning! Plus 21 Day Fix Containers, WW points, and a weekly meal planning spreadsheet included, too.
Healthy Meal Plan
We are in the home stretch of school days over here! My kids just have a couple early dismissal days next week and we’re on summer break! 😎 Bring on the pool days, swim meets, and warm summer nights enjoying our backyard!
For meals this week we are transitioning over to some summer type recipes. They are veggie packed and super yummy like my Mediterranean Chickpea Salad and Lazy Zucchini Enchilada Skillet. I love when we can feature recipes that use farm stand produce- it’s my favorite!
For breakfast, I’m excited for you to try my *NEW* Cottage Cheese Egg Bake Bowls. They are perfect for meal prep and also veggie packed and high protein – a great combo to start the day! For lunch, you can’t ever go wrong with the dump and go Instant Pot Chicken Tortilla Soup. It’s crazy easy to throw together on a Sunday or Monday to set you up for lunch for the week!
Pro tip: Use leftovers this week to save you some time in the kitchen too! Make a double batch of Baked Lemon Garlic Chicken on Thursday, to put on your Chicken Caesar Pasta Salad on Friday! So yummy!
Fit Healthy Meal Plans
In case you missed it, we launched a Meal Planning App called Fit Healthy Meal Plans! This app is the perfect way to take my Meal Plan inspo and totally customize YOUR plan + grocery list! It’s seriously a game changer for all my meal planning peeps!!!
Click here to read more, but just reach out if you have any questions!
App users – Make sure to check out the newest recipes on the app, as we continue to publish recipes to the app first, before they hit the blog! Find these and more on the Fit Healthy Meal Plans app!
About This Meal Plan
If you have been following full plans, and are new to my weekly meal plans, each week there are five dinners and a breakfast planned out, along with a lunch suggestion.
These weekly plans allow for more flexibility, but the meal plan still follows the 21 Day Fix containers and also includes WW points. This plan is perfect for anyone who is interested in healthy eating, portion control, prioritizing whole foods, and living a healthy lifestyle.
Grocery List and Prep Tips
The grocery list can be found in my weekly email for email subscribers! In the weekly email there are also printable prep tips for these meal plans which makes the week go SOO much smoother in the prep department. It’s not too late to become an email subscriber and get these resources. Just click the link to sign up – it’s FREE!
For 21 Day FIX | Portion Fix Meal Plan Followers
So, all five dinners and a breakfast are already loaded into a meal planning spreadsheet for you here. Just add in lunch and snacks and make any adjustments you need. Note: Click the spreadsheet link, make a copy when prompted, and save it to your computer (won’t work quite as well on a phone).
If paper and pencil is more your thing try these:
Weight Watchers Meal Plan Followers
We are working on converting each recipe on the site to the new WW points system. Some recipes still have a link to find your personal points, while others have the points listed. In both cases, if you go to the recipe card on each blog post you will find the WW points info in the “notes” section. Thank you for bearing with us while we work on adapting to the new system!
FAQs
You can see how the whole week fits together on the 6.9.25 Meal Plan at a Glance Spreadsheet.
For best results: click the spreadsheet link, make a copy when prompted, and save it to your computer (won’t work quite as well on a phone).
You can’t ever go wrong with the dump and go Instant Pot Chicken Tortilla Soup. It’s crazy easy to throw together on a Sunday or Monday to set you up for lunch for the week!
For other lunch ideas, check out this popular post – 35+ High Protein Lunch Ideas!
When I meal plan I always start by planning my dinners. Then breakfast, then lunch. And finally, I fill in my snacks for the day with my remaining macros, points, or containers.
Healthy Snack Ideas | 21 Day Fix Snacks this post is a great way to get ideas for the containers, points, or macros you have leftover after you plan the rest of your day!
It’s still important to follow the 21 Day Fix plan on Saturdays and Sundays for optimal results, but you will likely have leftover meals and ingredients after following this healthy weekly meal plan. And, so, to eliminate food waste, take inventory of your fridge and pantry at the end of the week and create a plan for the weekend. Many people like to get some healthy takeout one night – think yummy salads with grilled protein or a slice of veggie pizza – and we have this helpful Healthy Weekend Meals post to help you even more!
You are in luck! I have 20 FREE and FULL 21 Day Fix Meal Plans for all of the calorie brackets ready to go for you!
This Week’s Plan
Groceries:
- cooking oil spray
- 2 cups cauliflower rice
- 2 cups diced bell peppers (or mix of your favorite veggies)
- 4 large eggs
- 2 cups egg whites
- 2 cups cottage cheese
- ½ cup shredded cheese, any kind works! optional – I often don’t use it
- Salt and pepper
Groceries:
- 1 1/4 lb raw boneless skinless chicken breasts about 3-4 Breasts
- 10 oz. diced tomatoes with green chilies
- 14.5 oz. diced tomatoes no salt added
- 1 cup frozen corn thawed
- 1 cup black beans no salt added, drained & rinsed
- 1 medium onion diced
- 1 jalapeno diced
- 2 cloves garlic minced
- 4 cups organic low sodium chicken broth or stock
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- 1 teaspoon Himalayan salt
- 1/4 teaspoon black pepper
Tortilla Strips:
- 4 organic corn tortillas
- Olive oil cooking spray
- Himalayan salt
- Optional toppings – avocado, cheese, lime, Greek yogurt, cilantro
Groceries:
- 1 lb lean grass fed ground beef
- 1 small to medium head of cauliflower green leaves cut off, stem still intact.
- 4 teaspoons rice flour or flour of your choice – almond flour is best for keto
- 4 teaspoons butter vegan butter, or ghee
- 1 cup unsweetened original almond milk or milk of your choice
- 1 1/3 cups shredded cheddar cheese use Daiya or Violife for dairy free!
- Himalayan salt
Groceries:
For the Enchilada Sauce
- 8 oz tomato sauce
- 1/4 teaspoon dried oregano
- 1/4 teaspoon ground cumin
- 1/4 teaspoon garlic powder
- 1/4 teaspoon onion powder
- 2 teaspoons chili powder or more to taste
For the skillet
- 2 teaspoons olive oil plus olive oil cooking spray
- 1 lb lean ground turkey chicken, or beef
- 1/4 diced red onion
- 3 cups zucchini sliced into thin half moons
- 2 cloves garlic minced
- 1 cup enchilada sauce see recipe above
- 1 cup cottage cheese I use the 2% one
- 3 tablespoons plain Greek yogurt
- 1 1/3 cup shredded sharp cheddar
- Garlic powder
- Salt and pepper
- Cilantro
Groceries:
- 1 lb chicken tenderloins
- 1 package Applegate turkey bacon or other nitrate free turkey bacon for keto, use a no sugar pork bacon
- Sliced pepper jack sharp cheddar, or cheese of your choice
- 1 avocado
- Olive oil spray
- Garlic powder
- Himalayan salt optional
Groceries:
Salad:
- 2 can chickpeas 3 cups, drained and rinsed
- 1 green bell pepper diced
- 1 red bell pepper diced
- 1 yellow bell pepper diced
- 2 cups chopped cucumber about one whole cucumber with the seeds removed if desired (I scoop them out and then chop into half moons)
- 1 cup grape tomatoes halved
- 3 tablespoons diced red onion or more to taste
- 2 tablespoons fresh chopped parsley
- ⅓ cup of feta can double if you like or omit for vegan!
- 6 tablespoons olives about 30 (optional)
Dressing:
- 3 tablespoons olive oil
- 2 tablespoons red wine vinegar
- Sprinkle salt and fresh pepper
- 1 tablespoons fresh oregano or 1/2 tsp dried oregano
- 2 teaspoon fresh basil or 1/4 tsp dried basil
- Sprinkle garlic powder
- Juice from 1/2 lemon
- 1-2 tablespoons water
Groceries:
- 1 1/4 lb boneless skinless chicken thighs (or other lean protein)
- 1 tablespoon extra virgin olive oil
- 4 cloves garlic peeled and smashed
- 2 teaspoons lemon zest about ½ lemon
- 3 tablespoons lemon juice about 1 lemon
- 1 teaspoons fresh thyme or 1/4 teaspoon dried
- 2 teaspoons maple syrup or honey
- ½ teaspoon red chili flakes or more if you like it spicy
- ¾ teaspoon coarse kosher salt
- ½ teaspoon pepper
Groceries:
For the homemade Greek Yogurt caesar dressing:
- ¼ cup plain Greek yogurt
- ¼ cup mayo
- 1/2 lemon juice from
- 1-2 tsp anchovy paste
- ½ tsp dijon mustard
- 1 clove garlic minced
- 2 Tbsp grated parmesan cheese
- salt
- pepper
For the chicken:
- 1 lb chicken breasts or chicken tenderloins
- avocado oil spray
- salt
- garlic powder
- 1/2 lemon juice from
For the salad:
- 6 cups romaine lettuce chopped
- 1 cup tomatoes diced
- 1 cup cucumbers
- ⅓ cup parmesan cheese
- 2 cups Banza chickpea pasta or pasta of your choice cooked
- 3 cups cooked and cooled chicken see recipe
- 1/2 cup caesar Dressing see recipe
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